New Ulm CrossFit – WOD
Warm-up
10 Spidermans
5 Good mornings (bar)
5 Back Squat (bar)
10 Alt. Samson stretch
5 Elbows
5 Strict Press
10 Slow wall squats
5 SLD
5 Front Squats
Weightlifting
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon (AMRAP – Reps)
AMRAP 6
45 Burpees over bar
Remaining time is Clean and Jerks 135/95
Scale is 95/65
Rx+ 155/115